St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Monday 5/7/18


Monday 5/7/18

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit


Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold


#MurphprepMonday #dontbea🍒👌🏼

This is to help us get ready for Murph as most of us know its a very long workout we need to be prepared

Also please make sure we are staying hydrated leading up to it as well

FT 2k row, 1 mile run, 2k row (Time)

For Time

2000M Row

1 Mile Run

2000M Row

If rowers are full will be

4km on the Bike


1500 row

1200 Run

1500 row


1000M Row

800 Run

1000 Row

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